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Some things are better together – and this includes certain vitamins and minerals. Whether you want to get more of your supplements or plan a more balanced plate, twinning complementary vitamins and minerals is a victory for your health.
“Some nutrients work in synergy, which means that an aid others to absorb more effectively in the body,” says Nicholas Church, MD, a certified and founding family medicine doctor of Somerset Medical. “During my 24 years of medicine practice, I saw how simple adjustments – like combining good nutrients – can lead to improved laboratory results and long -term health benefits.”
Another potential advantage? Save on supplements, says Will Cole, IFMCP, DNM, DC, a prominent functional medicine expert and successful author. “Understanding synergistic relationships allows you to maximize nutritional advantages while using fewer supplements,” explains Cole. “Rather than taking random supplements, this knowledge can help you support your well-being in a more intentional and effective way.”
In advance, experts share the dynamic duets that can give your health a boost.
Vitamin D and calcium
You can already associate vitamin D and calcium with healthy bones. Here is a less known connection: Vitamin D is crucial for the absorption of calcium in the intestine.
“Without enough vitamin D, you can only absorb 10 to 15% of the calcium you eat, against around 30 to 40% absorption with adequate vitamin D levels,” said Dr. Church. “I recommend associating foods or supplements rich in calcium with vitamin D, or ensuring that you have enough vitamin D overall so that calcium is effectively absorbed by the body.”
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Vitamin B6 and magnesium
Magnesium is essential for many metabolic processes, from the regulation of muscle and nervous function to blood sugar. Vitamin B6 provides essential support, helping to improve the absorption of magnesium in your intestines.
“Vitamin B6 helps more magnesium in your blood circulation,” explains Cole. “In addition, magnesium plays a role in activating vitamin B6 in its useful form in the body. Whether patients take magnesium for muscle health or sleep, I often recommend taking it with a B6 source, so that each nutrient can increase the efficiency of the other. ” As an additional advantage, Research shows that magnesium and vitamin B6 can help relieve stress when taken together.
Vitamin C and iron
Iron is an important nutrient for healthy blood and vitamin C plays an important role in helping your body. You can call them a power torque: the search shows that It is more effective to combine these nutrients in a meal than to eat them separately. This same synergistic effect applies if you take iron supplements.
“If you consume iron -rich foods or an iron supplement next to a vitamin C source – like a drink or an orange juice – it helps convert iron to an easier shape to absorb for your body,” explains Dr. Church. “This twinning is particularly beneficial for vegetarians or anyone who naturally seeks to improve their iron levels.”
Vitamin A and Zinc
Vitamin A supports your vision, your skin health, your immune system and more – but it depends on the zinc to do its job. Zinc deficiency reduces the bioavailability of vitamin A, and because these deficiencies tend to occur at the same time, it is an intelligent decision to combine these nutrients.
“I have seen in the first hand that vitamin A, whether from foods such as carrots or supplements, is not treated as effectively when people are low in zinc,” explains Dr. Church. “Ensure that you get enough zinc zinc zinc, such as beans or crustaceans, when you also eat foods rich in vitamin to help these nutrients together so that vitamin A can be absorbed and transported effectively in the body.”
Vitamin E and Selenium
Antioxidants are molecules that protect your cells from damage – and together, they are even more powerful. Vitamin E and selenium are an excellent example of complementary antioxidants that make an excellent team. Selenium has the capacity to help “recycle” vitamin E in your body, bringing it to its active form to fight against free radicals even more.
“By obtaining the two nutrients – for example, eating nuts from Brazil rich in selenium as well as almonds rich in vitamin E or spinach – you improve the antioxidant impact,” explains Dr. Church.
Vitamin D, vitamin K2 and vitamin A
Talk about a triple threat: This trio of soluble vitamin in fat works in synergy to support bone health, immune function and the appropriate use of calcium. Together, vitamin D, vitamin K and vitamin help ensure that your body is working at its best.
“Vitamin K2 helps directing calcium towards bones rather than soft tissues when vitamin D increases the absorption of calcium, while vitamin has balances the immune regulation properties of vitamin D,” explains Dr. Cole.
Vitamins that you should not mix
It is also important to remember that not all vitamins and minerals get along. Some nutrients really counterframe, which means that space is a more intelligent approach. Some examples of vitamin combinations to avoid include:
The bottom line
Yes, some nutrients can overcome the healthy powers of other nutrients when you take them together. But in the end, synergy is more than simply twinning the right nutrients – timing, balance and individual needs are also important. Always talk to your health care provider before adding potential supplements to your routine to make sure they are safe and effective for you.
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